Inward Dives: The Complete Guide

Inwards ask you to flip toward the board while you're standing on the end of it.

Every instinct you have says push away, and pushing away is exactly what ruins the dive.

More than any other group, inwards are a balance game. You can't cheat them with power, and that's true whether you're learning your first one or working on an inward 3½.

This page collects everything I've made on inward dives to hopefully give you an advantage as you progress through the sport.

The Voluntaries

These are your foundation. Everything you build here shows up magnified later, so give them attention and pay attention to the details.

  • Inward Dive Tuck (401C)
  • Inward Dive Pike (401B)
    Bending the knees before the arm circle, driving up at 60 to 70 degrees, and what a pike save actually looks like underwater.
  • Inward Dive Straight (401A)
    Staying on top of your toes instead of leaning over the board, plus the fulcrum bounce drill that fixes it fast.
  • Inward Flip Tuck (402C)

The Optionals

Now the fun part. These take years, so hopefully these give you a head start.

  • Inward 1½ Tuck (403C)
    Syncing the arms and squat, standing tall instead of hinging at the hips, and the two-part throw.
  • Inward 1½ Pike (403B)
    Getting the hips stacked over the ankles, extending all the way through, and why balance comes before squat depth.
  • Inward Double Tuck (404C)
  • Inward 2½ Tuck (405C)
    The hip slide that keeps you over the board, throw timing as finesse instead of force, and why you stay in the tuck longer than you think.
  • Inward 2½ Pike (405B)
  • Inward 3½ Tuck (407C)

Entries

Three Things That Are True of Every Inward

Stay on top of your toes. It isn't just about leaning over the board. Lean too far and you'll fall into it, and your instinct will be to push your hips away. Hips stacked over the ankles is the position that actually works.

Push the board down, don't jump up. The squat and the arm circle start together, and the arms have to be fully straight before the throw begins. Throw with bent elbows and you lose your levers and most of your power.

Stay in the tuck longer than feels right. On a front you're flipping and traveling the same direction. On an inward you're flipping forward while moving backward, so kicking out early stops the dive dead. Let the hips get over first.

Related

  • Forward Dives — inwards and forwards share the same throw mechanics so by improving your fronts, your inwards will get better.

Good luck and I'll see you on the next dive! - DG